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    Week 1 Sample

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    Anthony Dinicolantonio
    This document outlines a 6-day training split program with different focuses each day. Day 1 focuses on chest with exercises like bench press and incline fly. Day 2 focuses on lower body with exercises like squats, hip thrusters, and lunges. Day 3 focuses on back with exercises like deadlifts, pull ups, and rows. Day 4 again focuses on lower body. Day 5 focuses on shoulders and arms. Day 6 returns to squats with a German volume training approach. Each workout provides exercise details including reps, sets and notes.

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    © All Rights Reserved
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    Week 1 Sample

    Uploaded by

    Anthony Dinicolantonio
    784 views8 pages
    This document outlines a 6-day training split program with different focuses each day. Day 1 focuses on chest with exercises like bench press and incline fly. Day 2 focuses on lower body with exercises like squats, hip thrusters, and lunges. Day 3 focuses on back with exercises like deadlifts, pull ups, and rows. Day 4 again focuses on lower body. Day 5 focuses on shoulders and arms. Day 6 returns to squats with a German volume training approach. Each workout provides exercise details including reps, sets and notes.

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    Guide

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    This document outlines a 6-day training split program with different focuses each day. Day 1 focuses on chest with exercises like bench press and incline fly. Day 2 focuses on lower body with exercises like squats, hip thrusters, and lunges. Day 3 focuses on back with exercises like deadlifts, pull ups, and rows. Day 4 again focuses on lower body. Day 5 focuses on shoulders and arms. Day 6 returns to squats with a German volume training approach. Each workout provides exercise details including reps, sets and notes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    784 views8 pages

    Week 1 Sample

    Uploaded by

    Anthony Dinicolantonio
    This document outlines a 6-day training split program with different focuses each day. Day 1 focuses on chest with exercises like bench press and incline fly. Day 2 focuses on lower body with exercises like squats, hip thrusters, and lunges. Day 3 focuses on back with exercises like deadlifts, pull ups, and rows. Day 4 again focuses on lower body. Day 5 focuses on shoulders and arms. Day 6 returns to squats with a German volume training approach. Each workout provides exercise details including reps, sets and notes.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8
    At a glance
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    The program outlines a 6-day training split with different focuses each day including chest, back, lower body, shoulders/arms, and squats. It employs techniques like German Volume Training, tri-sets, and high volume work.

    Day 1 focuses on chest, day 2 on lower body, day 3 on back, day 4 again on lower body, day 5 on shoulders and arms, and day 6 does German Volume Training for squats.

    The German Volume Training days aim to build muscle size and strength through completing 10 sets of an exercise with 90 seconds rest in between each set, using the same weight for all sets.

    THE BUILD

    WEEK 1
    EMBRACE THE SUCK
    Week 1 - THE BUILD

    Program Overview: This week is a 6-day training split.

    FOCUS: German Volume Training (CHEST)

    EXERCISE REPS SETS NOTES


    Bench Press 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.

    Incline Fly 12-15 4 *Dumbbells or Cables.

    Weighted 15-20 4
    Dips

    Floor Press 8-10 3 *Barbell or Dumbbell.

    Rope Cable 12-15 4


    Push Downs
    Push Ups 15 10 *15 push ups, every minute on the minute, for 10 minutes = 150 pushups
    Hanging Leg 15-20 4
    Raises

    1
    EMBRACE THE SUCK
    Week 1 - THE BUILD

    Program Overview: This week is a 6-day training split.

    FOCUS: Lower Body

    EXERCISE REPS SETS NOTES


    Barbell 5 5 75% of 1 rep max
    Squat

    Hip 10 6 Barbell Weighted


    Thrusters
    Leg 12 1
    Extension
    Tri-Set TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during
    the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times
    8 1 for a total of 4 TRI-SETS.

    AMRAP 1
    Stiff Leg 10 5
    Deadlifts
    Barbell 15 4
    Walking
    Lunges SUPERSET: At the end of each barbell walking lunge set complete as many squats as possible
    before completing superset.
    Barbell AMRAP 4
    Squats

    2
    EMBRACE THE SUCK
    Week 1 - THE BUILD

    Program Overview: This week is a 6-day training split.

    FOCUS: German Volume Training (BACK)

    EXERCISE REPS SETS NOTES


    Deadlift 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.

    Pull Ups AMRAP 4

    Lat Pull 10-12 4 SUPERSET


    Downs

    One Arm 8-10 4


    Dumbbell
    Row

    Low Cable 12-15 3


    Row
    Dumbbell 6-8 4
    Curl SUPERSET - Use the same weight
    Hammer Curl AMRAP 4

    Hanging Leg 15-20 4


    Raises

    3
    EMBRACE THE SUCK
    Week 1 - THE BUILD

    Program Overview: This week is a 6-day training split.

    FOCUS: Lower Body

    EXERCISE REPS SETS NOTES


    Leg 10-12 4
    Extensions SUPERSET
    Leg Curls 10-12 4
    Goblet 10-12 4
    Squats
    Bulgarian 10 6 *10 reps each leg.
    Split Squats

    Calf Raises 15-20 4


    Sissy Squats AMRAP 4

    Overhead 15 4 *Walking lunges while holding 25 lb. or 45 lb. plate overhead.


    Walking
    Lunges

    4
    EMBRACE THE SUCK
    Week 1 - THE BUILD

    Program Overview: This week is a 6-day training split.

    FOCUS: Shoulders/Arms

    EXERCISE REPS SETS NOTES


    Overhead 8 4
    Barbell
    Press

    Arnold Press 8 4
    Dumbbell AMRAP 4 SUPERSET
    Shoulder
    Press

    Side Lateral 15-20 3


    Raises

    Dumbbell 10-12 4
    Shrugs SUPERSET
    Facepulls 12-15 4

    Straight 10-12 6
    Barbell Curls

    Close Grip 10-12 6


    Bench Press

    5
    EMBRACE THE SUCK
    Week 1 - THE BUILD

    Program Overview: This week is a 6-day training split.

    FOCUS: German Volume Training (SQUAT)

    EXERCISE REPS SETS NOTES


    Barbell 10 10 *90 Second Rest In Between Sets - Use the same weight for all 10 sets.
    Squat

    Leg 12 1
    Extension
    Tri-Set TRI-SUPERSET: 15 second rest in between each set and DO NOT leave extension chair during
    the sets. After completing TRI-SUPERSET take 90 second rest and complete the 3 more times
    8 1 for a total of 4 TRI-SETS.
    AMRAP 1

    Leg Curls 12-15 4


    Sissy Squats AMRAP 4

    Calf Raise 15-20 6

    Hanging Leg 15-20 4


    Raises

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